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Joined: Jul 2008
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From: Quantico, VA
[QUOTE=wicky,Jul 29 2008, 10:28 AM] just to share the pain my eyes just experienced:
Stretches and Exercises
Graphics of one classic ITBS stretch
My preferred way is to lie on your back:
* Lie on your back, put your right ankle on the opposite knee.
* Grab with the left hand to the right foot, and put your right hand on the right knee.
* Gently pull up and to the left with both hands until you feel a pulling on your right side, any where from your butt and/or hip, down the outside of the right thigh.
* Changing the direction you pull and the balance of pulling between each hand will change exactly where it's stretched most.
* Stretch gently for 20-30 seconds on each side.
* If you want a side-benefit while stretching, try crunching your stomach up while you're pulling your leg! We could all use stronger abdominal muscles, eh?
To aid this, use get a towel, belt or strap (like a yoga strap). If you're stretching the right side,
* Take the strap in each hand, with about 2' of strap between your hands
* Put the right foot on the left knee
* From left to right, put the strap starting at your left hand under your right foot, then up your lower right leg, ending at the bent knee and to your right hand.
* Use the strap to pull up and left with, balancing the pressure between each hand.
You can also do the standing version of this stretch, but I think this version (on your back) does a better job, since you're not trying use your ITB for balance while stretching it at the same time.
This is the standing version of the classic ITB stretch. Give it a try.
* To stretch the IT band of your right leg, stand with your left side facing the wall. Cross your right leg behind your left, while putting your left hand against the wall. Put your weight on the right leg and lean against the wall by pushing your right hip away from the wall. Be sure that your right foot is parallel to the wall during the stretch. You should be able to feel the stretch in your hip and down the IT band (in this case, along the right side of your right leg). Hold for five seconds and do this ten times. For the left leg, do as above, but stand with your right side facing the wall, and put your left leg behind your right.
[From Mimi] My PT showed me several.
* One is the standard one you always read about (legs crossed, standing etc.)
* Two others are done lying down. In the first you lie on the left side of the bed to stretch your right leg. Keeping your back flat on the bed, you extend your right leg and cross it over your left (keeping it straight) so it hangs over the side of the bed. You will feel the pull on your ITB esp. near the hip. Go to the other side of the bed to stretch your left.
* The second is also done lying down. To stretch your right leg you bend it and grab your thigh pushing the bent leg across your left. you can adjust where you feel the stretch (near the knee or the hip) by pushing the knee closer to your head. if this does not make sense let me know and i will try to explain better.
* The final one is a yoga stretch which i don't know if i can explain. But for me this is the best one, so i'll try. Sit up on the floor with your legs extended in front of you. To stretch your right leg, cross it over your left with your right foot flat on the floor. (so right knee is bent.) Now, here is the hard part. Take your left arm and place it to the left of your right knee and to the right of your left leg, grabbing the left leg below the knee. (Got it???) Now twist your upper body to the right as far as you can, looking over the right shoulder. While you are doing this, you will be stretching your right leg with that left arm that is still holding below the left knee. (Whew!! If this makes no sense, look in a yoga book, its called lion's twist.)
From Bob Hart:
NOTE: All stretches should be gentle. If it hurts, it
Stretches and Exercises
Graphics of one classic ITBS stretch
My preferred way is to lie on your back:
* Lie on your back, put your right ankle on the opposite knee.
* Grab with the left hand to the right foot, and put your right hand on the right knee.
* Gently pull up and to the left with both hands until you feel a pulling on your right side, any where from your butt and/or hip, down the outside of the right thigh.
* Changing the direction you pull and the balance of pulling between each hand will change exactly where it's stretched most.
* Stretch gently for 20-30 seconds on each side.
* If you want a side-benefit while stretching, try crunching your stomach up while you're pulling your leg! We could all use stronger abdominal muscles, eh?
To aid this, use get a towel, belt or strap (like a yoga strap). If you're stretching the right side,
* Take the strap in each hand, with about 2' of strap between your hands
* Put the right foot on the left knee
* From left to right, put the strap starting at your left hand under your right foot, then up your lower right leg, ending at the bent knee and to your right hand.
* Use the strap to pull up and left with, balancing the pressure between each hand.
You can also do the standing version of this stretch, but I think this version (on your back) does a better job, since you're not trying use your ITB for balance while stretching it at the same time.
This is the standing version of the classic ITB stretch. Give it a try.
* To stretch the IT band of your right leg, stand with your left side facing the wall. Cross your right leg behind your left, while putting your left hand against the wall. Put your weight on the right leg and lean against the wall by pushing your right hip away from the wall. Be sure that your right foot is parallel to the wall during the stretch. You should be able to feel the stretch in your hip and down the IT band (in this case, along the right side of your right leg). Hold for five seconds and do this ten times. For the left leg, do as above, but stand with your right side facing the wall, and put your left leg behind your right.
[From Mimi] My PT showed me several.
* One is the standard one you always read about (legs crossed, standing etc.)
* Two others are done lying down. In the first you lie on the left side of the bed to stretch your right leg. Keeping your back flat on the bed, you extend your right leg and cross it over your left (keeping it straight) so it hangs over the side of the bed. You will feel the pull on your ITB esp. near the hip. Go to the other side of the bed to stretch your left.
* The second is also done lying down. To stretch your right leg you bend it and grab your thigh pushing the bent leg across your left. you can adjust where you feel the stretch (near the knee or the hip) by pushing the knee closer to your head. if this does not make sense let me know and i will try to explain better.
* The final one is a yoga stretch which i don't know if i can explain. But for me this is the best one, so i'll try. Sit up on the floor with your legs extended in front of you. To stretch your right leg, cross it over your left with your right foot flat on the floor. (so right knee is bent.) Now, here is the hard part. Take your left arm and place it to the left of your right knee and to the right of your left leg, grabbing the left leg below the knee. (Got it???) Now twist your upper body to the right as far as you can, looking over the right shoulder. While you are doing this, you will be stretching your right leg with that left arm that is still holding below the left knee. (Whew!! If this makes no sense, look in a yoga book, its called lion's twist.)
From Bob Hart:
NOTE: All stretches should be gentle. If it hurts, it
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Joined: Sep 2004
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Likes: 1,651
From: SJC
Joined: Dec 2004
Posts: 10,061
Likes: 324
From: Land of Cincinnati Chili
Moderator
Joined: Sep 2004
Posts: 109,435
Likes: 1,651
From: SJC
Moderator
Joined: Sep 2004
Posts: 109,435
Likes: 1,651
From: SJC
Originally Posted by SheDrivesIt,Jul 29 2008, 03:21 PM
No French Horn Hero?
http://www.torsopants.com/not-funny-...ench-horn-hero
Already have mine.
